January 2015 by Lgraw Post

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Lake Grapevine Runners & Walkers January 2015 Dear Lake Grapevine,

Happy New Year! We hope you had a joyous holiday season with family and friends. As a new year is upon us, it is exciting to kick things off with our very own Bold in the Cold 5K and 15K! Please volunteer to make this event the best yet! In this month's issue, we learn from two of our members their experience at the 2014 Dallas Marathon. We are also excited to announce the return of "RAW Off To the Races" where we select a race and gather as many RAW members to run or walk the race and enjoy social time post race. As with each issue, be sure to review the Calendar of events so you don't miss out on the fun with your club!

Calendar of Events Join us for our scheduled run/walk gatherings! Saturdays and Sundays 8:00 AM RAW Clubhouse Trail Run/Walk Wednesdays and Fridays 6:00 AM and 7:00 AM RAW Clubhouse Track Workouts Tuesdays 5:00 - 6:30 PM Grapevine Middle School Track (subscribe to grapevinetrackies Yahoo Group for schedule and/or location changes) Newbie Sunday Sunday, January 4th 7:00 AM RAW Clubhouse Board Meeting Monday, January 12th 7:00 PM RAW Clubhouse Lunch Bunch Tuesday, January 20th 12:00pm Red Dog Right 3311 E. Hwy 114, Southlake -------------------------- January 10, 2015 Bold in the Cold 5K & 15K Registration now open!

Race local - Race Together in 2015

My Membership Expires: LGRAW

Quick Links contact us membership renewals volunteer sign-up water duty instructions RAW forum like us on facebook LGRAW board of directors

RAW Privileges

RAW Off to the Races returns in 2015! Race local - Race TOGETHER! Start the new year by joining fellow RAW members at local races and represent our club of the best runners and walkers. Beginning with this issue of the Footprint, RAW will list local races for both the current and following month in various distances (including trail races) that you can register for and represent RAW with fellow members! Run or walk your race then join in with fellow RAW members for a fun social post race! Giving back to local races and having fun is what Off to the Races is all about!

RAW Off To the Races

Dallas Athletes Racing 15% discount on all 2015 races/triathlons. Coupon code: Raw15. Luke's Locker 10% off most purchases with your membership. Running Warehouse enter LGRWD at checkout (exclusions apply). RunOn! 15% off purchases on the day they come out to RAW for a shoe demo.

Sunstone Yoga (First Sunday of the month) FREE Yoga classes at ALL DFW area Sunstone Yoga locations.

January 19, 2015 Bold In The Cold Volunteer Appreciation Celebration 6:00pm-8:00pm Red Dog Right 3311 E. Hwy 114, Southlake January 24, 2015 KGVB trail clean up After the 8:00am run/walk Sign up sheet is posted at the clubhouse SAVE THE DATE! February 1, 2015 RAW Off to the Races Texas Half Marathon February 14, 2015 RAW Off to the Races Haltom Stampede 5k February 28, 2015 RAW Off to the Races Cowtown 5k or 10k

Print this newsletter as proof of your membership.

FOOTPRINT Submissions

Off to the RACES!!!

January 2015: Join us this month at Bold In the Cold 5K/15K right at the clubhouse on January 10th. Consider racing and volunteering together for our highlight race of the season! Check it out at lgraw.com/boldinthecold. 5K distance: 1/31/15 - Grapevine Fillie Trot February 2015: 5K distance: 2/14/15 - Haltom Stampede

Footnotes

2/28/15 - Cowtown 5K

Thank you To all RAW water duty volunteers who take just a few minutes of their time to stock the course with cool water and Gatorade EVERY Saturday and Sunday! Without your kindness, there would be A LOT of thirsty RAW runners on the course! Lost & Found Left something at the clubhouse? Check to see if we found it. All unclaimed items are in the clear tote along the north wall of the clubhouse (just outside the bathroom).

10K distance: 2/28/15 - Cowtown 10K

Share your race or training experiences with RAW! We are always looking for content to include in the FOOTPRINT. If you have a running/walking related story or photo you'd like to share with the club, consider submitting it for the FOOTPRINT. Click here for the submission guidelines. Footnotes: Want to give a shout out to your running buddy in the footnotes section? You can send congratulations, condolences, get well, speedy recovery wishes, or wishes of good luck. All submissions must be received by the 15th of the month for the next issue. Send all submissions to pr@lgraw.com.

Half Marathon distance: 2/1/15 - Texas Half Special Note - If you are considering the infamous El Scorcho race in Forth Worth held each year in July, this race typically sells out well in advance. The 2015 date will post soon. Click here for more details.

Board Meeting Kick off 2015 with your RAW board members at the January board meeting. All members are welcome! The next meeting will take place at 7:00 PM Monday, January 12th at the clubhouse. Do you have an agenda item you would like have added? Send an email to secretary@lgraw.com by January 9th and we will get your item added to the agenda.

Bold In the Cold Needs YOU! What better way to start the New Year than through service to others! Bold in the Cold is just days away, and we are still looking for volunteers! This is a great chance to give back to the running community and to show what a great event and club we have! Everyone that signs up prior to race day is eligible for some great, volunteer-only raffle items in addition to a volunteer appreciation event to be held at Red Dog Right! Sign up sheets are in the clubhouse or contact Carol for more information.

Sign up to volunteer, feel great by giving back then we party! All Bold in the Cold volunteers are invited to a Volunteer Appreciation Happy Hour at Red Dog Right. The event will be held on Monday, January 19th, from 6-8 pm. As a small token of our appreciation, appetizers will be provided by the club, but if you'd like a little something more, feel free to purchase from the full-menu. Red Dog Right is located at 3311 East State Highway 114, Southlake. Want to race and also volunteer either before or after (or both)? Limited time remaining for online race registration at www.lgraw.com/boldinthecold or register at packet pick up or on race morning!

Keeping our trails beautiful As a continued agreement with KGVB (Keep Grapevine Beautiful), RAW participates in several cleanups each year. Volunteer and help the great city of Grapevine keep our trails beautiful on January 24, 2015 by volunteering for the park and shoreline clean up. Volunteers should wear long pants (preferably not nylon as it can get torn by thorny vines), a long sleeve shirt and substantial footwear (no open toe shoes/sandals). Bring your work gloves and your can do attitude! The clean up will begin at the clubhouse and once we have the area sparkling clean, we will break out to assigned locations. RAW has you covered for tools from trash grabbers provided to us by Keep Grapevine Beautiful to bags. Bring a narrow head (3 prong) rake as leaf rakes tend not to work as well. If you notice areas clogging up with trash and debris, report your finding to Joe Luccioni, RAW President and we will add this area to the list for cleaning!

My 2014 Dallas Marathon By: Alan Sivakumaran When the Dallas Marathon announced that they were going to have the race on December 14th 2014, I felt it was destiny because it was my 30th birthday. I thought it was a great opportunity to show that my best years are ahead of me and I was really looking forward to having my best race ever on this day. This past January, I ran the Disney Marathon. I started off really slow and then I ended up speeding up at the end. I finished with a 4:36 time. I definitely thought that I could beat that time this time around. I ran in RAW member Alan Sivakumaran at the some races like Too Hot to Handle and I hit a 1:17 15 k in the heat. I felt 2014 Dallas Marathon! that I wasn't really going that fast for it. Then I raced a 1:44 half with about 8 weeks before the marathon. I looked up projections and it said that I could potentially achieve a 3:45 marathon. I really started believing, when I did my first long run in November. I finished 20 miles in a about 3:04. I felt completely comfortable the whole time. I thought that I could have gone faster and felt I could go sub 4 hours in this marathon. I thought that I found a winning formula by hitting a half marathon around 2 hours and then push a little harder the rest of the miles. I felt that I could have ran a marathon that day, it was a great day. I did another 20 mile run 2 weeks later and it took me 3:06. I noticed I made the mistake to really push being below 2 hrs for the half. I noticed that I was more fatigued for the second half of the mileage that day. I was determined to have my perfect formula for this race. Dallas Marathon Day: I try to go to bed around 9:30 pm. I went on and off to sleep, but I woke up before my alarm in anticipation. I read somewhere that you should do a warm up run for 10 minutes, so I did that. I ate breakfast and I decided to take an earlier train to the marathon. I would have adequate time to warm up, find the location, not get lost, use the rest room, fuel, hydrate, etc. I am just nervously stretching and pacing all over the place. Then eventually I run into Brandon and we were talking about our race goals. We had the same goal for achieving a sub 4 hours. I kind of made an effort to stick with him during the race.

The Race: When the race started Brandon and I stuck together for about 2 miles or so. We were both weaving around traffic and making sure we can get to a comfortable pace. Well I don't know about Brandon but I really wanted to catch up to the 4 hour pace group as I did not have a GPS watch. I probably should have asked Brandon he had one. Eventually I think excitement, adrenaline, and people high-fiving got the best of me. Also one of my friends finding spectator views throughout the race. I started running even faster than I should have. I didn't think I was going that fast. Unfortunately I lost Brandon, I thought he might have gotten stuck in the crowd. I didn't think I was going that fast b/c I couldn't find that 4 hr group anywhere. I felt good running, I was not completely out of breath, but I probably couldn't have a conversation. I started racing against time. Once I hit the half marathon mark, I felt I needed to pick up the pace a little but not too much. Once I hit mile 16, I hit a wall, I started feeling dehydration, out of breath, and cramping. I tried to stop and stretch, but it seemed to make things way worse. Then I realized that I couldn't even run that my calves started twitch every time I tried to run. I felt so much pain throughout my legs. I started walking and hoping that my cramps would go away. I saw my sub 4 marathon flying out of reach from me. I started to walk and then the 4 hour pace group past right by me. I don't know how I missed them, but I must have been about a half mile or a mile ahead of them at some point. Keep in mind that I was behind them in the corrals. Brandon eventually caught up to me and he started walking with me for a little bit. I talked to him about my calves and hamstrings tightening up. He said that he was experiencing the same thing. He asked me if I needed anything, I told him that I was going to try to rejuvenate at the next water station which now seems like 5 miles away. Brandon went along, I wish I knew his last name and I hope he hit that 4:10 mark that he was going for at that point in the race. I realized that I steered so far from my strengths and my plan towards the marathon. People were trying to be encouraging and help get me past this awful pain I was feeling. I kept thinking about my own disappointment and failure in this race. Eventually I just camped out at an aid station due to fatigue and dehydration. I would throw water on me and drink as much water and gatorade. Luckily I found a really nice volunteer who brought water and gatorade to me. Also there was a health practitioner that helped massage my cramps. Eventually I was determined to finish this course. I met some people who cramped along the way. I would pretty much run as slow as I can, so that I can manage the cramps. At mile 25, I got passed the bridge and I was determined to run to the finish line. I was not going to walk to the finish. It was painful and I felt so bad, but I found a way to run through the finish line. Luckily most people had finished or left, so my family was able to cheer me to the finish. I finished the Marathon in 4:49. After Race: I wish that I could say that I am proud of myself for finishing the Marathon, but I don't feel that way at all. I feel really disappointed and embarrassed by not being able to run the full race. I definitely gave almost everything I had but at the wrong times. I am determined to learn and be better for the next marathon. I am humbled because I believe there is a ton I need to learn about running. Hopefully this experience can help me become a better runner in the future. I do feel completely blessed to have friends and family encouraging me through this time.

Just another Sunday morning long run...... By Brandon Couvillion "Just another Sunday morning long run", was my response to my fellow RAW member Jack Burcie as he asked me how I felt prior to the Dallas Marathon. My experience running the Dallas Marathon may not have been unique to anyone else running their first marathon. We all go through the training, diet, nerves and excitement prior to the race. We experience the highs and lows and the questioning of "Why in the hell am I doing this" during the 26 mile journey and the feeling of accomplishment afterward. But what was different in my case was how I got into Corral B on Young Street waiting along with twenty thousand other people, eagerly awaiting the start, watching a presentation on the "Jumbotron". I felt overwhelmed by the moment as my mind began to drift away from "first 10 miles slower, then next 10........." to a period in February when all this began. I was getting ready to run the 2014 Cowtown Marathon. It was going to be my first. Although injuries had curtailed my training, I still wanted to give it a shot. But with two weeks until the race in a hotel room in Bethesda, Maryland, I felt something that seemed to indicate that there will be no marathons in my immediate future. The next day I was back in Flower Mound at my doctor's office as her staff was frantically trying to find me an appointment to do a CT scan as soon as possible. When the scan came back, I met with an Urologist, who informed me of the news

RAW Member, Cancer Survivor and Dallas Marathon Finisher, Brandon Couvillion

that I had Testicular Cancer and would need surgery the next day to remove the tumor. It is strange where your mind goes in those situations. I thought about my family and my friends, but I also thought about My Race on Sunday! Luckily, my wife was with me to ask the doctor important questions about mortality and treatments after surgery, while I was asking the doctor "When can I run again?" and "How will this impact me running long term?" The next week or so was a dark Hydrocodone induced haze, where I spent a lot time in bed and became far more intimate with ice bags than I ever had after a summer 12 miler. I kept hopeful that this would be the worst of it and I would soon heal and be ready for Sunday mornings again at RAW. I received news from the Urologist that the surgery had gone well and most of the cancer had been contained. "Great, thanks for everything, Doc", I said optimistically thinking I can put all this behind me. "I will now refer you to an Oncologist to see what further treatments you will need" replied the doctor. Up to this point, I think I was in denial about the fact that I was really sick. In my mind, I was convinced this wasn't really cancer. It was just a growth that had to be removed like tonsils or a wart. When the Oncologist recommended chemotherapy, reality began to set in. This was not an injury that I would be able to nurse. Instead, this was going to be a rough few months and Sunday morning long runs at the club would need to be put back on hold. What helped me through this period is a lesson that I have learned through RAW. If you have a plan and stick to it, you can overcome injuries and setbacks. So I set out to execute the plan that my wife, Dr. Nguyen and I had devised. I spent a lot days feeling weak where a simple walk upstairs left me out of breath and demoralized. But I slowly began to recover, and would go on slow 2-3 mile runs being mindful not to do much too soon. It was a mild Sunday morning in June about 20 days past my last chemo session. I was cancer free, happy that I had not lost my hair, and ecstatic that I finally felt good enough to go to RAW for a jog on the proverbial comeback trail. It was great to be back, see my friends and hear them talk about upcoming races. It was a return to normalcy. As we set to begin our run, it quickly dawned on me that I was considerably slower than the group I had traditionally ran with. It was a little dispiriting to think about the fact that while I was going through therapy, the group was training to get stronger. So I eventually fell behind having to stop and catch my breath every so often. I began to wonder if could ever get back up to the group. But, the weeks went on and 8 miles became 10 and 10 minute miles became 9. Every Sunday was new challenge. Could I keep up with Helene or Liz today? What about Jack, K2 or Sandie? This would usually lead to K2 asking "What are you training for again?" I would reply that I was just trying to figure out where my fitness level was. She and others would offer words of encouragement. My supportive wife always seemed impressed when I came home and showed her on the Garmin what I had done that morning. I could not wait for the next Sunday morning, for the chance to put chemotherapy room, the ice bag and the endless array of tests that the doctors performed far behind me. Sunday morning long runs at RAW were all the tests I needed. So that is what brought me here to the Dallas Marathon. For me, it was a chance to be a RAW member, cancer survivor and marathon finisher. I slogged through the humidity, wind and rain. I had a huge lift when I grabbed a cup of Gatorade from my wife at the RAW water stop at mile 7. At mile 25, I had another lift when I saw Jack taking my picture and cheering me on. As I reached the finish line, I smiled and thought to myself "Yep, just another Sunday morning long run".

In Step With..... In Step With Carol Schumm What's the history of your running "habit" - when did you start? How did you progress? I started running because don't like to be wasteful. We lived in Massachusetts and my daughter had intended to run her first half in Boston's Run to Remember. Maddie got injured prior to the race, but I didn't want to just "throw away" the registration fee. So I wrote the race director about a month before the race and asked if I could switch from the half to the 5-mile race and from Maddie to me. The RD said yes, so I started running! Loved the feeling of accomplishment, so I kept running! What does running do for you now? I think running is great for whatever ails you. Fresh air and exercise are great for the body and soul. (Plus ALL my TX friends are runners. So if I quit running, I'd have to start over making friends.)

"Fresh air and exercise are great for the body and soul." Carol Schumm

How did you find RAW and when did you join? When my family and I moved from MA to TX, I signed up to do some local 5Ks just for fun and something to do. At Jogging for Johnson 5K, I met Liz Phan. We chatted before and after the race, and she invited me to run with her and some other ladies at RAW. I joined that month! What's your favorite place to run - local? - Anywhere? My favorite place to run is the Blackstone River Bike trail in RI. I used to bike it at least once a week when we lived near there. Now when we go back to visit, I run some part of the trail.

What day in your running career would you like to live over again? If I could relive one day in my running career, I'd choose the day I ran my one and only marathon. It was a gorgeous day, the course was very scenic, I had two friends for company, and the many weeks of training were finally over. J What's your best advice for a newbie, or any runner for that matter? Do whatever you need to do to have fun with it. It's so much easier to make something part of your life it it's fun. Would you like to nominate someone to be featured for Giving Back or In Step With? Send us an email!

RRCA Kelly "K2" Richards, RRCA Director-at-Large

Happy New Year RAW! 2015 is starting off on the right foot for the 17th Annual Bold in the Cold - the 5K was named the RRCA Texas State Championship! Congratulations to RAW and BITC Co-Race Directors Julie Smith and Sakina Vidacak. Age Group winners in the 5K will receive beautiful medals from Ashworth Awards. Andy Smith, Programs Coordinator for the RRCA manned the RRCA booth at the metrocPCS Dallas Marathon. He was happy to hear how many people are looking forward to the 2016 RRCA Annual Convention being held in Dallas and hosted the DRC. He also had the opportunity to meet RAW's Bold in the Cold 5K & 15K Co-Race Director Julie Smith. With over 9,000 RRCA races annually, the RRCA Event Calendar is one of the best resources available when looking for a race. In the interest of promoting an enjoyable running and racing experience for everyone, the RRCA encourages good runners' etiquette. Whether running in a group or running alone, always follow the RRCA Safety Guidelines.. Whatever the pace, wherever the race, manners matter.

Age Group award medals for Bold In the Cold 5K!

There is still time to nominate a deserving individual for the RRCA National Running Awards. Categories range from Road Race of the Year to Outstanding Volunteer of the Year to Excellence in Journalism and many others. The criteria are listed on the webpage and anyone may submit a nomination. Nominations are accepted through January 15. Stay connected to the RRCA on Facebook and Twitter.

RAW Around Town... and Beyond!

RAW represents by walking in the 2014 Grapevine Christmas parade!

Keeping Dallas Marathon participants hydrated on their journey! Pictured L-R Leana Sloan, Karen Bosworth and Aid Station Captian Bridget Smith

A quiet moment before runners and walkers make their way through the RAW Aid Station at the Dallas Marathon.

RAW volunteers receive final instructions at the Mile 7 Dallas Marathon water stop.

BCS half and full marathon finishers! Pictured L-R front: Russ Wedemeyer, Liz Wedemeyer, Danyah Arrafat-Johnson, Brad Liles, Rick Sanford. Pictured L-R back: Michele Liles, Stacy Marchioni Team RAW welcomes BCS Marathon finisher Evelyn Luccioni to the finish line!

Michelle Blackard qualifies for Boston by running the BCS Marathon! Pictured L-R Michelle Blackard and John Studebacker

A great time had by all at the annual RAW Holiday party!

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LGRAW | P.O.Box 2982 | Grapevine | TX | 76099